“Partners in Pain”

80 Pull-Up

80 Burpee

80 Single Arm Kettle Swing

80 Box Jump

(12min Cap)

 

Only one teammate will be working at a time. Once a partner begins an exercise the other partner must complete a Farmers carry prior to being able to relieve the one currently doing the exercise. All 80 reps will be completed before moving to next exercise.

 

RX Weights and Standards:

 

  • Pull-up- Chin over bar for women and chest to bar for men. Movement will start at full extension at the bottom and end with the chin CLEARLY above the level of the bar for women and chest at or below clavicle touching bar for men.
  • Burpee- Repetition begins with the athletes chest and thighs in contact with ground and will end with a jump onto a bumper plate. Jump standard is similar to box jump in that the athlete will achieve full extension on top of the bumper with control. Athlete will jump with both feet leaving the ground simultaneously. There is no hand clap requirement.
  • Single Arm Kettle Swing- Range of motion is with kettle breaking plane between thighs at the bottom and entire kettle bell cleary above the level of the head. Hips and Knees extended at the top of the rep. May switch hands mid air as long as switch takes place on way back to start position. No minimum per arm or requirement to alternate back and forth. (Men:53#, Women:35#)
  • Box Jumps- Athlete will achieve full extension on top of the box with control. Athlete will jump with both feet leaving the ground simultaneously. (Men:24”, Women:20”)
  • Farmers Carry- Individual will carry their designated weighted kettlebell and proceed to designated mat across from their station. They will then pick up the bumper plate by the provided handle. Once they have both objects they will proceed around the arena staying outside the cones. Upon returning to their mat they will replace their bumper plate and then return with their kettle bell to relieve their partner. Objects must be carried by handles and hands can not raise above elbow at anytime. If at anytime the kettle bell is dropped as opposed to set down it will result in a 10 burpee penalty. (Men:53 and 45#, Women:35 and 25#)

 

 

 

Scaled/Diaper Weights and Standards:

  • Pull-up will start a  full extension at the bottom and end with the chin CLEARLY above the level of the bar. Partners may assist each other during pull-ups.
  • Burpee- Repetition begins with the athletes chest and thighs in contact with ground and will end with a jump onto a bumper plate. Jump standard is similar to box jump in that the athlete will achieve full extension on top of the bumper with control. Athlete will jump with both feet leaving the ground simultaneously. There is no hand clap requirement.
  • Single Arm Kettle Swing- Range of motion is with kettle breaking plane between thighs at the bottom and entire kettle bell cleary above the level of the head. Hips and Knees extended at the top of the rep. May switch hands mid air as long as switch takes place on way back to start position. No minimum per arm or requirement to alternate back and forth. (Men:35#, Women:26#)
  • Box Jumps- Athlete will achieve full extension on top of the box with control. Athlete will jump with both feet leaving the ground simultaneously. May scale to step ups, however, step requirement is an up and over the box. This still must meet requirement of full extension on top of box prior to stepping down on other side. (Men:24”, Women:20”)
  • Farmers Carry- Individual will carry their designated weighted kettlebell and proceed to designated matt across from their station. They will then pick up the bumper plate by the provided handle. Once they have both objects they will proceed around the arena staying outside the cones. Upon returning to their matt they will replace their bumper plate and then return with their kettle bell to relieve their partner. Objects must be carried by handles and hands can not raise above elbow at anytime. If at anytime the kettle bell is dropped as opposed to set down it will result in a 10 burpee penalty. (Men:35 and 25#, Women:26 and 15#)

 

*For Scaled/Diaper division the Farmers Walk will be adjusted slightly to allow for partner assistance during pullups. The workout begins with each partner completing a farmers walk buy-in prior to being allowed to complete any pullups. Once they are both at the pullup bar they can continue to assist each other without completing any additional farmers walks. Once pullups are complete they will resume farmers walks as originally indicated for remainder of the WOD.